**One person at each station- person completes their prescribed 24 reps, then takes a knee and waits for the remainder of their team to finish. When all three people complete the required 24 reps then they rotate.

124 Walking lunges with a 15# plate held overhead (as a team)

Heather came up with her own birthday workout, can you guess how old she is? Her and Kevin will be there at the 5:30 class. Don’t miss this one, it will be fun. Plus we get to witness Faith finishing her challenge by getting primal with some milk and oreos!

Each team of 3 will be assigned at random and complete the following:
Run 800 meters
200 One-arm Dumbbell Snatch
200 Sumo Deadlift High Pull
120 Burpies
Run 800 meters
Rules: Team starts together, completes assigned reps in any order, and all teammates may work at the same time, however, teammates can not be working on the same exercise at the same time. Team time stops when last teammate finishes the run.

Athlete’s Choice –
Friday is your day to work on skills, strength, make-up a missed WOD, hit that WOD you’ve been wanting, pull a card from the Hopper Deck, pull the lever on the Hopper iPhone app, get some focused coaching, perform your first ______, etc.

The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. It actually weakens them. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent.

“I never even took any vitamins or supplements of any kind. I would eat regular foods. All kinds of food: milk and steak and chicken and dairy foods, cereals.”

“The horror of today is the use of all these chemical substances that’s going on. It is so perverse. You know, when I lifted weights I believed the stronger and more muscular I got, the healthier I became…Health was never divorced from my training. I would never, under any circumstance, consider the use of any kind of artificial drug to stimulate my muscle growth.”

“You want to get muscular and stronger, workout hard and look after yourself like I did. You can’t beat your genetics. Can everyone be an Einstein? No they can’t.”

“I never took weight off the stand in the conventional way. I would clean the weight to my shoulders and then do the heavy presses.”

“Ludwig Shusterich, a very nice man, one time came up to workout with me and we both dead-lifted without any particular training, 665 pounds. It was just like an afterthought, after we had done working out.”

“My philosophy was train to your limit, never use any artificial means, eat well and above all, have the goal of good health.”

“It was all free weights. The only thing we had was a homemade lat machine with a simple pulley and cable and a bar attached. That’s about it. Everything else was free weight. Of course we also had an Olympic revolving bar for the heavy presses, clean and jerks and snatches and all that. But otherwise everything was all free weight.”

“The only advice I can give the guys today in the field is to live clean and to get a way from this horror of chemicals. Enjoy the feel of the steel in your hands, but struggle to get it overhead. Make contact with that. Build yourself up in that manner and you enjoy it for the rest of your life.”

Ten rounds on the minute thirty:
Sprint 100 meters
Each sprint is an all out 100% effort.

After a brief warm-up in the garage, we’ll jog over to a neighborhood park and run our sprints on the grass field. Wear shoes you don’t mind getting a little water on since the grass may be wet. Rain will not cancel this WOD unless it is absolutely dumping.

*** UPDATE: It looks like it will be too wet and muddy to run the sprints. I was expecting a sprinkle in the morning and clearing up in the afternoon. The rest of the week will be all strength based work. ***

It’s been great to see the progress everyone has been making lately. The pull-ups, clean & jerks, deadlifts, one legged rows, backsquating, thrusters….so much progress! It is great to see. You are all becoming stronger, faster, healthier, and fitter and your consistency is the reason why. Keep up the good work! Today is a big strength day, hit it hard.